Weight Loss Calculator

You can use this percentage to assess whether you are loosing weight in a healthy manner. Although this calculator is designed as a help to see what you’ve lost, you can also use it to make scenarios on weight loss for your plan and see which the percentages that suit your needs are. This weight loss percentage calculator can calculate how much weight you’ve lost by comparing the current weight to the initial one. Sign up for our newsletter below to get weekly weight loss tips delivered to your inbox!

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The formula is based on modern scientific research (explanation & references below). The calculated amounts put each macro's percentage within the IOM acceptable range for the different diet types. Once they are full, any leftover glucose is turned into triglycerides and stored in fat cells. However, there is a limit to how much glycogen the liver and muscles can hold.

Weight Loss Timeline

To lose weight, you must eat fewer calories than your body uses daily. This calorie calculator uses a research-backed model from the National Institutes of Health to estimate the daily calories and macronutrients you need to reach your goal weight by a realistic target date. Check out our curated list of the best weight loss apps to help you track food intake, set goals, and achieve your fitness objectives. Check out our curated list of the best weight loss apps to help you track food intake, set goals, and achieve your fitness objectives.

It is also recommended to have your measures taken by an assistant, since if you are taking them yourself you will not be fully relaxed and may be twisting your body and skewing the results.
If you're getting bored with your exercise or feeling frustration that your body mass has hit a plateau, don't start skipping the gym.
If fat loss is your goal, increasing your daily intakes of protein can literally help you burn more calories without doing extra cardio.
Changing your diet doesn't have to revolve around calorie counting, however.
Cutting back up to 1,000 calories a day is crucial to achieving a sustainable rate for weight loss.
Calculate how many calories you need to reduce to lose weight over a set period.
Most people find the best long-term success with moderate deficits (500 calories, or 1 pound per week).
It calculates the necessary caloric adjustments to ensure you reach your goal within your chosen timeframe—all while keeping the process manageable and sustainable.

The Center for Disease ControlTrusted Source (CDC) recommends that people who are looking to lose weight aim to lose between 1–2 pounds per week for safe, healthy weight loss. The calorie calculator allows you to calculate how many calories you should eat a day in order to lose a certain amount of weight by a certain date. The timeline provides an estimate based on average metabolic rates and the principle that 1 kg of body fat equals approximately 7700 calories. Based on your inputs, this is your optimal daily calorie intake to reach your weight loss goal. Calculate your ideal daily intake of protein, carbohydrates, and fat based on your goals. Consult your healthcare provider before starting any weight loss program, especially if you have medical conditions or take medications. We recommend recalculating every 4-6 weeks if you're actively trying to lose weight, or whenever your weight changes by more than 5-10 pounds. Our calculator uses the scientifically-validated RFM (Relative Fat Mass) formula which has been shown to be more accurate than BMI alone for estimating body fat percentage.

Custom Workout Plan

You could eat an entire 2-pound head of cabbage and only set yourself back 200 calories. Vegetables are super low in calories because most of them are 70 to 90 percent water. You can eat platefuls of steamed broccoli, spinach, tomatoes, and cauliflower and STILL lose weight! Protein will not only help to keep your muscles smooth and working well, protein is what keeps you from feeling hungry. When insulin levels are lower, it is not at all unusual for people to lose as much as 10 pounds in one week, simply by cutting back on carbohydrates.

These nutrient-dense foods support overall health during weight loss.
Avoid fad diets, which can lead to muscle loss and nutritional deficiencies.
Anyone maintaining a large caloric deficit, no matter their weight loss strategy, should work with a clinician or nutritionist to make sure that they are meeting their nutrient goals.
This is a value that tells you how many calories you should consume or consume more each day so that you can achieve your goal within your set time frame.
Shooting for around one or two pounds per week can create real change over longer periods of time.
Get a detailed breakdown of your BMR, daily energy expenditure, and target calories
Formulas incorporated into this online calculator are based on a mathematical model developed by Kevin Dennis Hall, Ph. D., and a team of researchers at the National Institute of Health.
On average, it takes approximately 6,000 calories to burn about 2.2 pounds of body fat.

For example, if you weigh 180 lbs, your recommended daily protein target is 180g per day (180 x 1.0). For example, if you weigh 180 lbs, your minimum daily protein target is 144g per day (180 x 0.8). This is why 0.8g per pound of body weight is the bare minimum if you are training to build muscle or want to keep your muscle from wasting away. Your body is constantly breaking down and rebuilding muscle even if you’re not lifting weights. This principle forms the basis of our calculator’s calculations. At the core of our Weight Loss Goal Calculator lies the Harris-Benedict equation, a time-tested formula widely used in the realm of nutrition and fitness. If you’re unsure about the weight you should be aiming for, you might want to check out the Ideal Weight Calculator. Our calculator instantly processes your inputs and presents you with a comprehensive result. Many times, when the weekly weight loss number from the Weight Loss Calculator is too high, the question arises in many people's minds - "Is it safe?" It takes about 3,500 calories to lose one pound of fat. On the other hand, when you create a calorie deficit, the body starts to draw energy from stored fat. Calorie Deficit refers to a condition where you consume fewer calories than your body needs each day. For example, if you say you want to achieve your goal by December 31, 2025, and today is June 26, your timeframe would be 188 days or 26.9 weeks . This way you will not only lose weight, but also improve your quality of life. Proper planning will not only help you get quick results, but will also set you on the path to a healthy and sustainable lifestyle. Exercise helps create a calorie deficit and keep the body in shape. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. Fill in the calculator/tool with your values and/or your answer choices and press Calculate. Save my name, email, and website in this browser for the next time I comment. But how do you know how long it will take to reach your desired weight? If you don’t want to change your physical activity, click the “Next Step” button to skip this step. Instead, slowly cut out one bad food at a time as you introduce new, healthier options into your lifestyle. You can develop a taste for healthier foods and lose your sugar cravings, but it's not going to happen overnight. One source of fatigue from altering one's diet is trying to cut out too many favorite foods at once. Getting healthy and staying slim is a lifestyle change, and fad diets just don't cut it. Enter how much you'd like to lose and a time period that you would like to achieve your goal during. That scale, however, is essential to keeping excess body mass off once you've gone through all the hard work to lose it. Losing a pound requires burning an extra 3,500 calories. It's important to bring in muscle-building exercises as well. Just because running or biking burns a lot of calories doesn't mean that's what you should do.

How Many Calories Should I Eat to Lose Weight?

Aim for slow, steady weight loss, typically 0.5 to 1 kg per week. You will then get a realistic estimate of your weight loss progress over time. The calculator uses your personal information – such as your weight and height – to estimate how much weight you could lose. Keeping track of your weight also helps you remain aware of any bad habits that may have led to small gains. Even if you're going it alone, slight eating habit alterations will show up during your weekly weigh-in. Watching the scale will also help you calibrate your diet again. While maintaining your weight, you need to be aware of how much you actually weigh. The primary benefit of using a Weight Loss Calculator is receiving a scientifically-backed plan that aligns with your unique physiology and goals. Most reputable calculators consider multiple variables to generate personalized recommendations. Achieve your fitness goals with science-backed calculations and progress tracking. Optimize your training and performance with our comprehensive suite of sport calculators, converters, and training tools for athletes of all levels. Tracks protein needs to maintain muscle and adjusts calories based on workout intensity for optimal performance. Created by a Clinical Pharmacist, this comprehensive health calculator provides trusted metrics for safe weight loss and healthy living. Our scientifically-validated health calculator helps you determine your ideal weight loss targets, body composition metrics, and nutritional needs. By understanding how many pounds you need to lose per week and what your calorie deficit should be, you can better structure your diet and exercise routine. This deficit forces the body to use its own stored fat, causing your weight to gradually decrease. In that case, the advice would be to postpone your goal date a little and plan to lose weight gradually. By looking at these results, you can understand whether your goal is realistic , and you can perhaps change the goal date , or update your diet and activity plan accordingly . You will decide how many days you want to lose weight . Your body burns calories digesting food, but not all nutrients require the same effort. If you’re trying to lose weight but cutting back on protein, you’re making fat loss harder than it needs to be. This is especially important if you’re training hard or in a calorie deficit, where muscle loss can occur if protein intake isn’t sufficient. Body mass index (BMI) is an internationally recognised standard used to classify the body weight of adults. Calculating your body mass index (BMI) is a quick and effective way to identify weight issues that can lead to the development of chronic conditions. Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. Finding the right tools can make a big difference for your weight loss journey.

Your all-in-one weight management solution for personalized plans and actionable results.
Ultimately, age, activity level, body size, and body composition all influence how many calories a person burns throughout each day.
Together, these three factors - BMR, physical activity, and digesting food - make up the total number of calories you burn in a day, known as your Total Daily Energy Expenditure (TDEE).
This way you will not only lose weight, but also improve your quality of life.
Whether you’re a new mom, a fitness enthusiast, or managing a medical condition, using the right weight loss calculator can be game-changing.
The "reach your goal" and "maintain your goal" calories displayed assumes you will continue the physical activity changes you previously entered in step 3.
Changing your diet is by far the most effective way to losing weight.

Exercise Suggestions

Our calculator determines your maintenance calories and applies your chosen deficit intensity. How do you know if you're actually eating fewer calories than your body burns? Even slight increases in muscle activity can significantly raise the metabolic rate during exercise and several hours after.(4) Resting Metabolic Rate, or RMR, is the rate at which the body expends energy to maintain essential life functions while at rest, but can include the act of digestion or recent physical activity.(3) RMR measurements will be slightly higher than BMR measurements. Those with high body fat have a much lower BMR because fatty tissue requires very little energy to be maintained. Basal Metabolic Rate, known as BMR, is the rate at which the body expends energy to maintain essential life functions while at complete rest. Understanding your BMR may help you determine how best to eat for your body type, and using a BMR calculator is an easy way to find this number. Don’t have a fully fleshed out nutrition and fitness program that can help you achieve the weight loss or weight gain you’re after?

Try Our Free Weight Loss Calculator

Grabbing a high-calorie coffee drink or a couple of donuts won't do anything for weight maintenance and will probably send you back in the other direction. That scale, however, is essential to keeping the weight off once you've gone through all the hard work to lose it. When you've finally reached your goal weight and size, it can be tempting to throw your scale at the garbage and never look at it again. Developing muscles will also help change your shape as the weight comes off. Body fat estimates. The date updates daily as your data comes in. No more blind dieting. Pushing your body beyond its natural limits for quick results can be dangerous. Without a plan, any diet or fitness program will not last long and motivation will decrease.

The reality is that when you lose weight, you lose fat along with some lean tissue in muscle - not just fat.
This commitment sets us apart from standard weight loss programmes.
It also calculates how long you should stay in a calorie deficit to achieve your weight loss goals in a safe, sustainable way.
Our calculator incorporates the Mifflin-St.
By knowing your height and age , the calculator determines your BMR (Basal Metabolic Rate) , that is, how many calories your body burns each day even when you are at rest.
When you utilize a Weight Loss Calculator, you're taking a proactive step toward better health management.
Don't expect sweeping results immediately from your diet and exercise program, nor should you expect yourself to follow calorie counting with numerical precision.
When weekly change is large, comfort and adherence usually drop, so a longer timeframe often helps.

The weight loss calculator will instruct you to enter different units like weight, height, age, gender, daily activity level, weight you wish to lose, and the timeframe. How many calories you need depends on your body weight, activity level, and goal for sustainable weight loss. When you eat less than your body needs for daily functions and activities, it taps into stored fat for energy, leading to weight loss over time. Calculate daily calories for safe weight loss based on your goals. Well-developed muscles consume a lot of energy to maintain themselves, thereby helping you consume more calories even at rest. Likewise, eating health satiating foods and managing your portions of high calorie, low nutrition foods in each meal is a far more effective way of cutting back on calories. Over time, meal skipping can cause the body to slow down its metabolism and bolster your cravings, undermining your ability to lose weight in the first place. While proteins are usually broken down to build cells within the body, fats and carbohydrates usually function as a source of energy. These natural foods from nature are a vital part of healthy eating and give your body many of the nutrients it needs, including fiber, vitamins A, E, and C, potassium, folic acid, magnesium, and calcium. This not only helps you avoid unhealthy means of weight loss, but is much more likely to correlate with long-term weight loss. The 'How Much Weight Loss' Calculator can help determine how much weight you can lose on popular diets and specific calorie plans. Look at your current diet and make a change towards healthy and filling foods. The wrong approaches to weight loss and body fat loss can backfire, leading to excessive weight loss, muscle loss, or a plateau in weight loss. For example, protein increases feelings of satiety, which will go a long way in decreasing your consumption of less healthy calories. From there, add a surplus of 200 to 500 calories per day depending on your goal weight. The key to successful muscle gain is calculating your actual calorie needs, balancing your calorie breakdown, and fueling your body with the right mix of nutrient-dense foods in a proper diet. Ignoring TDEE

If you’re losing more than a couple of pounds per week, you’re at a higher risk of not having enough vitamins and minerals in your diet, says Greaves. “It is a start, but it’s impossible to simply create a deficit and calculate certainty with weight loss,” she says. The information provided on the website, and in the fitness programs is meant for healthy adults only. You should obtain professional or specialist advice from your physician, GP, or other health professional before taking, or refraining from, any action based on the content on this website. Due to the law of conservation of energy, to reduce your body weight you need to induce a caloric deficit by either increasing your energy expenditure or by decreasing the number of calories you consume daily. Calorie calculator for weight loss to estimate how many calories you need to reduce your intake by, in order to achieve a given weight loss target. If you want to lose weight, gain weight, or keep your weight steady, understanding how many calories you need and the right balance of macronutrients can help you make better food choices and reach your goals. These activities may be too demanding or dangerous for some people and you should obtain professional or specialist advice before engaging in them, especially if you have any health issues or pre-existing conditions. In addition to educational resources, we also offer a structured body transformation program for those seeking deeper support. Always consult with a qualified healthcare provider before starting any fitness, nutrition, or supplement protocol. Certified FRC, ELDOA, FMS Level 2, with over 15 years' experience in fat loss research and physique transformation.

Weight Loss Calculator by Goal Date

It is important to consult with a healthcare provider or a registered dietitian before making significant changes to your diet or exercise routine. The suggested caloric intake ensures that you create a caloric deficit, which is essential for weight loss. Its success can be attributed to the sheer amount of weight loss of the contestants, and of course, the all-important weekly percentage weigh in. These approaches can lead to muscle loss, nutrient deficiencies, and a slowed metabolism which makes it harder to maintain weight loss.

First, ensure you're tracking accurately – use a food scale and measure everything for one week.
Once this goal is achieved you should wait for at least half a year before you start off dieting again if you still want to continue loosing weight.
More dramatic weight loss (more than 2 pounds per week) may lead to health imbalances and issues.
Calculate your personal daily calorie target for weight loss using the Mifflin-St Jeor and Katch-McArdle formulas.
Pick the right category below, multiply the number by your body weight (in pounds), and you’re done.
One of the worst culprits for weight gain is trans fat, and you have to be diligent when looking out for it.
While plant-based proteins can work, they often lack certain amino acids or have lower bioavailability, making them less effective for muscle building.
A commonly held but incorrect belief about weight loss suggests that to lose 1 pound a week, you need to eat 500 fewer calories daily, which adds up to 3,500 calories fewer in a week.

Remember that this is the absolute floor for muscle building or maintenance. Most people have no clue how much protein they actually need. A scoop of whey protein powder? Grabbing a protein shake after your workout? Most people aren’t eating enough protein. Getting enough protein might feel overwhelming at first, but it’s simpler than you think. If you’re very overweight, 0.6 to 0.8 grams per pound (1.3 to 1.8 grams per kilogram) is sufficient. On the flip side, others, particularly plant-based advocates, suggest much lower amounts, around 0.5 to 0.8 grams per pound (1.1 to 1.8 grams per kilogram). As I explain in my program, the quality of your diet is also crucial. But here’s the challenge—not all calorie deficits are created equal. Whether you’re aiming to shed a few pounds for health reasons or planning a transformational weight loss journey, having a well-defined plan is crucial. This weight loss calculator is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate for predicting BMR in healthy adults. Faster weight loss often leads to muscle loss, metabolic slowdown, and regaining weight. For most women, 1,200 calories is the minimum recommended for adequate nutrition. First, ensure you're tracking accurately – use a food scale and measure everything for one week. Sedentary is under 5,000 steps daily with no planned exercise. Choose aggressive only if you have significant weight to lose and can commit to the lifestyle changes required. Aggressive approaches work short-term but often lead to muscle loss, metabolic slowdown, and eventual weight regain. It will give your result along with a weight loss chart for a better understanding of the calorie intake for your weight loss. It will calculate the calories you need to consume daily to reach your desired weight. Many people only focus on reducing calories or controlling food intake, but are not interested in understanding their TDEE (Total Daily Energy Expenditure) . WHICH ACTIVITY LEVEL SHOULD I CHOOSE?

When you lose weight, your body decides where to burn fat based on genetic and hormonal factors. Calculate your Total Daily Energy Expenditure - the total calories you burn each day for effective weight loss planning. Check your Body Mass Index to understand if your weight is in a healthy range for your height and weight loss goals. Losing some of the extra weight is known to improve well-being and future health outcomes. It also explains why it is so hard to shed off the last few pounds of extra fat without also losing muscle mass. The most important factor here is that the ratio between the two constants is about 9.5 to 1 in favor of fats as they store vastly greater amounts of energy per unit of mass. The latter are primarily proteins since carbohydrates fluctuate only in very short time spans due to the limited glycogen storage capacity. Protein is the most satiating macronutrient, meaning it keeps you full longer than fats or carbs. This is called the Thermic Effect of Food (TEF), and protein has the highest TEF of any macronutrient. They’re one of the most effective ways to burn fat faster, stay full longer, and keep your metabolism running high. Losing up to 7 percent of your body fat, coupled with regular exercise, can greatly reduce the risks of type-2 diabetes. The same principles apply but in reverse - you'll need to consume more calories than you burn to gain weight. Yes, simply set your target weight higher than your current weight, and the calculator will provide a calorie surplus instead of a deficit. Our Weight Loss Calculator helps you find the perfect balance between nutrition and exercise to maximize fat loss while preserving lean muscle mass. Using a Weight Loss Calculator takes the guesswork out of diet planning and ensures you're creating an appropriate calorie deficit for sustainable fat loss. Whether you’re tracking your own fat loss, managing a newborn’s weight, or following a specialized plan like bariatric surgery, a weight loss calculator simplifies the process. Calculate how many calories you need to reduce to lose weight over a set period. This online tool can accurately forecast how your body weight changes when you alter your diet and exercise habits. Rapid weight loss (more than 1-2 lbs per week) may not be sustainable and could lead to muscle loss.

Weight loss values

On its own, however, limiting caloric intake based solely on the number of calories is not quite as effective as it seems on paper. On one hand, this strategy provides structure to your diet plan by giving you a general idea of the amount of calories there are food you eat. The most common way to measure if your weight is healthy is through the body mass index (BMI), derived from a person's height, age, and gender when determining how much they ought to weigh. On average, it takes approximately 6,000 calories to burn about 2.2 pounds of body fat. Simplifying weight loss to a game of arithmetic is easier said than done, mainly due to how difficult it is to accurately quantify how much energy the body needs. Unlike generic calculators, this game-changing tool provides a precise daily calorie target tailored to your unique body composition and lifestyle. Losing muscle during weight loss is common, especially if you’re not eating enough protein or doing strength training. Rapid weight loss often occurs during the initial stages of a weight loss program due to the body using stored energy reserves. The key to maintaining weight loss is to continue with the healthy habits you’ve built during your journey. The weight loss calculator can give you an estimate of how long it might take to reach your specific goals. Calculate your body fat percentage using the US Navy method. Calculate the calories burned during your cycling workout. Individual metabolism varies, so use results as a starting point and adjust based on your actual progress over 2-4 weeks. Always remember that weight loss is a gradual process, and this tool helps ensure you stay on track with your goals for sustainable success. With its user-friendly interface and personalized calculations, you can plan your weight loss journey with confidence, understanding exactly how much weight you need to lose and how long it will take. The Projected Weight Loss Calculator is an invaluable tool for anyone looking to set clear, achievable goals for weight loss. It is easy to get discouraged if you’re not seeing results quickly, but with this calculator, you can stay focused on the long-term goal and set manageable, weekly targets. These results give you a clear picture of your weight loss journey, helping you stay focused and committed to your goals. If you want to lose more than recommended, please consult a healthcare provider first. Select your preferred weight loss rate (slower is safer) The calculator uses the Mifflin-St Jeor equation to determine your metabolic needs, then applies safe deficit ranges to create realistic timelines. This calculator provides estimates based on the information you provide and standard equations. It is advisable to consult your physician and/or a certified nutritionist before you undertake any significant alteration of your daily diet such as introducing a caloric deficit. Keeping your physical activity high is also a way to slow down the weight gain observed as people get older, on average. Since there is a sort of an upper limit to the amount of proteins one can eat in choosing the second option one often reduces fats and increase carbohydrates. Thus, our first goal is to have a negative energy balance, an energy deficit between what we consume and what we expend. If we fail to do so, the excess energy which cannot be disposed of is stored for future use, mostly as adipose tissue and fats. By activity level

While you can calculate an estimated BMR using a BMR calculator (which utilizes the following formulas or accepted variations), calculations are only estimates. As we age, our BMR slows as our body shifts from an anabolic (building) state to a catabolic (breaking-down) state. Most notable are age, body shape, body composition, and hormones.

At the same time, don't beat yourself up if you did gain a few pounds back because it happens to everyone, and you can do something about it.
People can share their data with friends and make a game of setting daily or weekly goals and competing with one another at work or in other social environments.
Hydration levels, time of day, and individual differences can all impact results.
For example, trying to lose a lot of weight in a very short time.
A minimum calorie floor may limit the target for safety.

Everyone’s body is different, but most people begin to see noticeable changes within a few weeks of following a calorie deficit and exercise plan. However, incorporating exercise will help you lose weight more efficiently and improve your overall health. Yes, it’s possible to lose weight through diet alone by creating a calorie deficit. A calorie deficit is when you consume fewer calories than your body needs to maintain its current weight. The numbers on labels or apps aren’t perfect, and the actual caloric intake you consume may vary. It’s easy to forget that calorie estimates need to be taken with a grain of salt. To get a grasp on food proportions, check out the plate visual below. It is up to the jury to determine how much weight or consideration to give that evidence. With each breath, give your weight more and more to the ground. The dressmaker put small weight in the hem of the dress. The kilogram is the international standard of weight. Our behaviour change course, dietitian advice and WhatsApp support give you the tools you need to make lasting changes. It includes our behaviour change course, dietitian advice, WhatsApp support, and treatment options tailored to your clinical needs. Losing weight can seem challenging, but with the right tools, you can set yourself up for success. This Weight-Loss Percentage Calculator is intended for informational purposes only and does not address individual variations, health conditions, or specific circumstances. One of the worst culprits for weight gain is trans fat, and you have to be diligent when looking out for it. It is hard to eat 1,000 calories of lettuce as it only has 5 calories per shredded cup. On top of breaking bad habits, learning healthy habits and implementing lifestyle changes will improve your overall health. This step-by-step guide takes a look at how to alter your eating habits and your workout habits to maximize your weight loss most effectively. Losing & keeping it off isn't just diet and exercise, it's a complete lifestyle change. It does this by using an activity multiplier. It’s based on a scientific formula called the Mifflin-St. The calorie estimate you got above isn’t just random guesswork. Both approaches work if the weekly total is correct. Not only diet, but exercise also plays an important role in weight loss. Extending the timeline means you will be able to relieve stress and live a healthy life while losing weight. However, if the calculator says you need to lose 3, 4 or more pounds per week, it can be risky for your body. It is generally considered healthy to lose 1 to 2 pounds (about 0.45 to 0.9 kg) per week. At some point, you've probably heard that breakfast is the most important meal of the day. Feeling good about yourself and how you look will make getting on that scale every week easier. Weight management will be different from week to week, so it's important to keep up a good attitude. At the same time, don't beat yourself up if you did gain a few pounds back because it happens to everyone, and you can do something about it. Did you skip the gym or partake of the donuts during a work meeting last week? Fill out the details in the calorie calculator below based on your current stats and activity level. To figure out how many calories you should eat per day (caloric intake), the first important step is to figure out how many calories you’re currently burning per day. Divide your total weight loss goal by your weekly rate. While possible, faster weight loss often comes at the cost of muscle mass, energy levels, and long-term success. Many people set goals to lose weight very quickly in a hurry. Calorie tracking is about keeping track of how many calories you eat each day. This will help you stay away from unnecessary fast food or foods with excess calories. Below are some effective tips that will help you achieve your weight loss goals. If you want to calculate your total weight loss percentage, use the Weight Loss Percentage Calculator. It then calculates 6 different calorie deficits and how long it will take you to lose those pounds. Counting calories is a simple concept. Even before you start exercising, you can use plenty of tricks to eliminate visceral fat, improve your flab-burning metabolic process, and start losing weight fast. Total Metabolic Rate, or TMR, is the cumulative energy required to maintain essential life functions as well as all physical activity, everything from grocery shopping to a strenuous workout. Over time, as your body adjusts to a calorie deficit, weight loss tends to slow down due to metabolic adaptations. While it’s tempting to weigh yourself daily, it’s better to check your weight once a week at the same time of day. Our calculator can be used alongside our clinically-backed weight loss programmes to track your progress and make adjustments to your diet and exercise plan as needed.